If you love blueberries, raspberries, blackberries or strawberries and suffer from type 2 diabetes, the Dole Food Company Nutrition Institute has good news for you. According to recent studies in the European Journal of Clinical Nutrition, eating more of any berry-type could lower your risk of type 2 diabetes by 18%. For every 17 grams of berries eaten per day (that’s about 13 blueberries, nine raspberries, two blackberries or one big strawberry), the risk of type 2 diabetes dropped by 5%. Scientists attribute this to anthocyanins – this is the phytonutrient that gives berries their vibrant colour. Anthocyanins pack both antioxidant and anti-inflammatory power, which means they counteract free radical damage, manage inflammation and reduce blood glucose and insulin resistance. Anthocyanins can also aid in the metabolism of sugars and fats. All this can help you to lower your risk of type 2 diabetes.